Blueberries

Fresh blueberries are everywhere and they are delicious! I have consumed my share and then some. I have frozen about 15 pounds (minus what I ate during the process). I have made a variety of blueberry smoothies and muffins. 

As well as the great taste, blueberries are good for you!

7 benefits of these delicious berries!

  1. Reduce blood pressure. They have potassium, calcium, and magnesium, which help to decrease blood pressure.
  2. Maintain healthy bones. Blueberries have iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K which help maintain bone structure and strength.
  3. Prevent heart disease.  A study on young and middle aged women found that eating three servings of blueberries or strawberries reduced their risk of heart disease by 32%.
  4. Manage diabetes. High fiber diets help prevent and treat high blood sugar. 1 cup of blueberries has almost 4 grams of fiber.
  5. Prevent cancer. Antioxidants in blueberries decrease inflammation and slow tumor growth.
  6. Improve digestion. Fiber is your friend.
  7. Prevent cognitive decline and diseases like Parkinson’s. Blueberries also improve short term memory and coordination.

You can enjoy them fresh or frozen. They are so easy to freeze. Rinse and drain fresh blueberries, measure 1 cup into a freezer bags and freeze to enjoy them all year long. I use fresh or frozen berries in this muffin recipe for snacks anytime.

Lemon Blueberry Muffins

Depending on the season you can use blueberries, cranberries or both for these easy muffins.

Ingredients:

  • 1 cup unsweetened almond or soy milk
  • 1 teaspoon apple cider vinegar
  • 2 cups whole wheat flour
  • 2 1/2 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup sugar
  • 1/4 sunflower oil
  • 1 teaspoon vanilla
  • juice of one lemon (grated peel optional for more lemon flavour)
  • 1 1/2 cups fresh or frozen blueberries 

Makes 6 large or 12 small muffins. Heat oven to 400 and line muffin tin with baking cups.

In a bowl or large cup, add almond milk and vinegar. Set aside to curdle.

In a large bowl combine dry ingredients together.

Add oil, vanilla, and lemon to almond milk and stir. Add almond milk into dry ingredients and stir to mix. Do not over mix. Lumps are fine. Add berries and mix. Measure into muffins cups and bake for 20-25 minutes.

Note: If baking at sea level set the oven temperature at 375. High altitude baking use 400-degree oven.

Works well with cranberries too or a mix of half blueberries and half cranberries.

If you prefer to drink your berries here is a Blueberry Smoothie Recipe

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